Advanced Ideas

Everything I've put up so far has been pretty basic. So if you're looking for a more advanced workout, here are some ideas to get you going. A lot of these exercises are for those who have access to these types of equipment to make it more challenging for yourself. Obviously, if you've never worked out before, you won't start with these :) But if you feel like you've plateaued, and are ready for the next step, these are for you.


Squat Jumps

Squat down, touch the ground, jump up from the squatted position. Do this 20x.





Pushups with Medicine Ball
She is on her knees, which you might need to start off there. But try it on your feet first. Put the ball under one hand, and switch hands by rolling the ball to the other side after each rep.



Bosu Squat Plus a Row

Squat down on the bosu, bring the weights back for a row, and then stand up. Repeat the exercise 15-20x. You can also stay squatted the whole time instead of coming up in between each rep. It will be much more difficult to sustain the squat. But you can do it:)






Pushup with Prone Row
This is great for your core, believe it or not. Do a pushup with your hands on the dumbbells. Then in the up position, bring one arm up for a row. BE SURE TO NOT TWIST YOUR TORSO. You will want to twist, but keep your core straight. If you need to, spread your feet out wider to help you.


Floor Bridge on Bosu or Medicine Ball
She is holding up weights, but you don't have to do that. Put on leg on the Bosu and lift your hips. You'll feel this in your glutes, lower back, and hamstrings. Once you've done 15x on one leg, switch sides. This one is deceiving, it's harder than it looks, so beware.


Reverse Grip Shoulder Press with Twist

Start off (don't sit like this guy, stand up, you'll burn more calories) with your palms facing you, instead of a normal shoulder press facing away from you. Then as you press up, you will twist your wrists until your palms are facing out by the time you're in the up position. When you finish, it should look like the picture below:







Triceps Pushups

Instead of having your hands far apart in the pushup position, bring them in close together so that the insides of your arms are scraping against your sides or ribs. Then, do as you would on a pushup. As you can see, these are very difficult, yet so good for us !